Full body, upper lower or push pull legs: which split is best?
The best training split is the one that fits the days you can actually train. Here's how to choose, based on what the research says about frequency.
Gym culture loves arguing about splits. Bro split, push pull legs, upper lower, full body. Each has fans. The research gives a fairly calm answer.
Twice a week beats once
A 2016 meta-analysis compared training frequencies and found that hitting each muscle group at least twice a week produced better muscle growth than training it once a week. The classic body part split, where chest gets one huge session on Monday, is the least efficient option for most people.
But total volume matters more
A 2019 meta-analysis looked at studies where the total number of weekly sets was the same and only the frequency changed. Frequency made little difference once volume was equal. In plain terms: hit your weekly sets (about 10 to 20 per muscle), spread over at least two sessions, and the exact split is personal preference.
Pick by your schedule
| Days a week | Good fit | Why |
|---|---|---|
| 2 | Full body | Every muscle twice a week in two sessions |
| 3 | Full body | Three varied full body days, the classic beginner setup |
| 4 | Upper and lower | Each half twice a week, shorter sessions |
| 5 | Upper, lower, push, pull, legs | A mix that suits keen lifters |
| 6 | Push, pull, legs twice | High frequency and volume for experienced lifters |
This is how the Logpulse program picks your split: tell it your days, equipment and experience, and it builds the matching program.
Things that matter more than the split
- Consistency. A three day plan you never miss beats a six day plan you skip half of.
- Progressive overload. Add reps or weight over time. See progressive overload, explained.
- Effort. Sets taken close to failure.
- Recovery. Food, protein and sleep.
When to change your split
Change it when your schedule changes, or when you’re bored enough that motivation is suffering. Don’t change it every two weeks looking for something magic. Give a program at least eight to twelve weeks.
This is general information drawn from published research, not personal medical or dietary advice. If you have a health condition, are pregnant, or have a history of disordered eating, speak to your GP or an Accredited Practising Dietitian first. For support with eating concerns, the Butterfly Foundation helpline is 1800 33 4673.
Sources
- Schoenfeld BJ, Ogborn D, Krieger JW. Effects of resistance training frequency on measures of muscle hypertrophy: a systematic review and meta-analysis. Sports Medicine. 2016;46(11):1689 to 1697.
- Schoenfeld BJ, Grgic J, Krieger J. How many times per week should a muscle be trained to maximize muscle hypertrophy? A systematic review and meta-analysis of studies examining the effects of resistance training frequency. Journal of Sports Sciences. 2019;37(11):1286 to 1295.